Class XII – Training in Sports – PYQs

Ans. The difference between Isometric and Isotonic are as follows:

Ans. Endurance is the ability to do sports movements with the desired quality and speed under conditions of fatigue

The method to develop endurance are as follows

(i) Continuous Training Method: This method was developed by Dr Van Aaken. Continuous training involves continuous running activity or exercise without rest or pause. For example, long distance running at a stretch.

(ii) Interval Training Method: This method enhances speed and endurance ability. In this method, the exercises are followed by a period of rest, also known as recovery.

Ans. Fartlek is a Swedish term which means ‘speed play’ and has been used by distance runner for years. It improves individual’s speed and endurance. It is a form of road running or cross country running in which the runner usually changes the pace significantly during the run. This method was introduced by O Astrand and Gosta Halner. It is a combination of slow and fast running on different terrains, covering hills etc.

Ans. It is the ability to cover distance in minimum possible time. It is also the quickness of movement of body parts such as fast skipping, jumping, etc.

Speed Developing Methods

(i) Acceleration Run: It is usually used to develop speed indirectly by improving explosive strength, technique, flexibility and movement frequency.

Before acceleration runs, proper warm up must be done. After every acceleration run, there should be a proper interval so that the athlete may start the next run without any fatigue.

(ii) Pace Races: Pace races mean running the whole distance of a race at a constant speed or with uniform speed.

It develops explosive strength and endurance as the athletes run long distances without fatigue.

Repetitions can be fixed according to the standard of the athletes.

Ans. The physiological factors determining speed are as follows

(i) Reaction Speed: It is the ability to respond to a given stimulus as quickly as possible, like good speed in sprints, speed in fielding, chasing the ball etc.

(ii) Movement Speed: It is the ability to do a single movement in the minimum time like jumping, throwing, kicking, boxing etc.

(iii) Acceleration Speed: It is the ability to achieve maximum speed in shortest possible time. This form of speed in shortest possible time. This form of speed depends upon explosive strength, frequency of movement and technique. This ability is important in swimming, hockey, football, gymnastics etc.

Ans. The different types of coordinative abilities are as follows:

(i) Differentiation Ability: It is the ability to achieve a high level of fine tuning or harmony of individual movement phases and body part movements.

(ii) Orientation Ability: It is the ability to determine and change the position and movements of the body in different types of situations. For example, in gymnastics, the position and movement of head and eyes is important for orientation.

(iii) Coupling Ability: It is the to coordinate body part movements (e.g. movements of hand, feet, trunk etc.) with one another.

Coupling ability is especially important in sports in which movements with a high degree of difficulty have to be done e.g. gymnastics, team games etc.

Ans. There are three different methods of training to develop or improve strength. These are discussed as follows:

(i) Isometric Exercises: These exercises were introduced by Hettinger and Muller in 1953. This happens when there is a tension on a muscle but no movement is made, causing the length of the muscle to remain the same.

Therefore, one cannot see any external movement but a muscle is stretched as a lot of pressure is exerted on it.

These exercises are very helpful in sports like archery, yoga, judo, weightlifting etc. Example of these exercises are pressing or pushing a wall, lifting a very heavy weight, pulling the rope in tug-of-war etc.

(ii) Isotonic Exercises: These exercises were developed by De Loone in 1954. Here, external movement in the muscles can be seen clearly.

When the muscles contract repeatedly, then they develop strength and endurance. The muscles or group of muscles changes in size, i.e., shortens and lengthens during action.

Isotonic exercises are of two types:

• Concentric: It means upward movement of the muscles like lifting dumbbells, throwing a ball, etc. It shortens the muscles as you overcome the force of a weight.
• Eccentric: It means downward movement of the muscles like lowering the dumbbells down. It lengthens the muscles while being opposed by the force of a weight.

(iii) Isokinetic Exercises: These exercises were developed by Perrine in 1968. Isokinetic exercises refer to the exercises that are based on the movement of the muscles throughout the range of the joint with a constant speed.

Examples of isokinetic exercises are pedalling in cycling and arm stroke in swimming.

Ans. Flexibility is the ability of a joint to perform action through a range of movements. It is needed to perform everyday activities with relative ease. Flexibility tends to deteriorate with age. The methods of flexibility development are as follows:

(i) Dynamic Stretching: It refers to stretching that involves putting muscular effort along with movement at the same time. Walking lungs, kicking action, moving the arm in circular motion are examples of dynamic stretching.

(ii) Static Active Stretching: Here the muscles are stretched without moving the limbs and the limbs are held to the end position for 30 seconds. Standing on one leg and holding the other leg directly in front for 20-30 seconds is static active stretching.

(iii) Static Passive Stretching: This also refers to stretching of muscles without moving the limbs. However, an external force is applied to hold the stretch in position.

The external force can be some other part of your body like hands to hold the stretch, an assistance or an equipment.

(iv) Ballistic Stretching: It uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.

This is stretching or warming up, by bouncing into a stretched position, using the stretched muscles as a spring which pulls you out of the stretch position. This type of stretching can lead to injury, if body is not warmed up.

Ans. The term ‘coordinative ability’ replaced the term ‘agility’. The term ‘agility’ was discarded as it was not clearly defined and there was no unanimity in its meaning. Coordinative ability mainly depends on the central nervous system. It is the ability to perform smooth and accurate movements involving different parts of the body.

The different types of coordinative abilities are as follows:

(i) Differentiation Ability: It is the ability to achieve a high level of fine tuning or harmony of individual movement phases and body part movements.

(ii) Orientation Ability: It is the ability to determine and change the position and movements of body in different types of situations.

(iii) Coupling Ability: It is the ability to coordinate body parts movements (e.g. movements of hands, feet, trunk, etc.) with one another. It is especially important in sports in which fast movements have to be done. For example, gymnastics, team games, etc.

(iv) Reaction Ability: It is the ability to react quickly and effectively to a signal.

(v) Balance Ability: It is the ability of a sportsperson to maintain equilibrium of the body both in static and dynamic conditions.

(vi) Adaptation Ability: It is the ability to a adjust or completely change the movement according to changing situation. It depends on the speed and accuracy with which a situation is adapted. The perfection of this ability is achieved through the mastery of the skills.

Ans. Sports training means the process of preparation of the sportspersons/athletes for the highest level of performance. This includes mental, physical, psychological, intellectual and moral preparation of the players by means of physical exercises.

Ans. Pace runs are characterised by uniform speed. This means that the athlete runs the course of the race at a steady and definite speed. This method is applied to races of 800 m and above.

Ans. Ballistic method and Static Stretching method are two methods that improve flexibility.

Ans. Coordinative abilities are abilities that enable an individual to do various related activities properly and efficiently. Since it is the ability to execute and control movements, it is a salient part of every sport, whether combative or individual.

Ans. The two isometric exercises for shoulder region are:

(i) Shoulder presses

(ii) Dumb-bell curls.

Ans. Endurance is the ability to do sports movements with the desired quality and speed under conditions of fatigue.

The types of endurance are:

• Basic endurance: It is an individual’s ability to resist fatigue when applied to loads of medium intensity stimulus and aerobic muscular metabolism.
• General endurance: It is the ability to tolerate endurance exercise and resist fatigue caused by various kinds of activities.
• Specific endurance: It is the ability to resist fatigue caused by a specific or particular sports activity.

Ans. Flexibility is the ability to exhibit wide range and amplitude if movements by an individual’s joints. With greater flexibility, the individual can efficiently perform various motions, whether they are complicated or ordinary. Moreover, flexibility reduces the amount of time required by an athlete to protect targeted moves, reduces fatigue and risk of injuries, as well as increases strength, speed and endurance.

Slow Stretch Hold Method: In this method, the muscles are slowly stretched to its maximum and held there for a few seconds (5-8 sec) before returning to its original position. This method is effective for improving passive flexibility which forms the basis of active flexibility.